Our updated Meal Plan for Great Lent 2022 — recipe ideas from Clean Monday through Pascha.
We are pleased to share our free, downloadable Great Lent 2022 meal plan. This edition has been improved for easier use: a larger layout for daily recipe ideas, several new dishes, and thoughtful Lenten-friendly breakfast options that can often be prepared the night before. We’ve also noted key holidays that fall during the Lenten season to help you plan.
Download our FREE 2022 Great Lent Meal Plan and additional Lenten recipes:
About fasting during Great Lent
Moreover, when you fast, do not be like the hypocrites, with a sad countenance. For they disfigure their faces that they may appear to men to be fasting. Assuredly I say to you, they have their reward. But you, when you fast, anoint your head and wash your face, so that you do not appear to men to be fasting, but to your Father who is in the secret place; and your Father who sees in secret will reward you openly (Matthew 6:16–18).
How each person observes Great Lent is an individual decision. Our faith gives guidance and traditional practices, but personal circumstances, health, and spiritual direction vary. If you are unsure how to adapt fasting to your situation, please consult your parish priest or spiritual advisor for personalized guidance.
How to use our 2022 Great Lent Meal Plan
Fasting, prayer, and almsgiving together shape the Lenten journey. To support fasting, we offer a free meal plan that covers the period from Kathara Deftera (Clean Monday) to Pascha (Orthodox Easter). It is intended as a helpful guide and a source of inspiration.
Use the plan flexibly: treat it as a loose guide or follow it closely—whichever best supports your Lenten practice. We’ve scheduled simpler meals on weekdays and more involved recipes for weekends, and we suggest using leftovers where appropriate to simplify preparation. Note that many recipes include olive oil, even on stricter fast days; you can substitute another oil or omit oil and use water when sautéing if your tradition calls for stricter observance.
Tips to get the most from the Great Lent Meal Plan
- Open the meal plan on a computer when possible so you can click recipe links that open in new tabs.
- Blue, underlined entries in the calendar link to recipe posts for easy access.
- Recipes marked with an asterisk (*) appear in the supplemental 2022 Great Lent Recipes document.
- Blue, underlined holiday entries link to pages explaining the significance of each observance.
- The supplemental recipes document includes dishes not yet published on the site; some are in the calendar and others are additional options, including several Lenten breakfast ideas.
- Review each week’s menu before shopping so you can plan meals, make substitutions, or prepare weekend items for weekday use (for example, baking koulourakia with orange ahead of time).
- Read the first page of the meal plan for extra tips and helpful information.
If you’d like to adapt non-Lenten recipes for the fast, we created a simple substitutions guide and a list of pantry staples to help you stock your kitchen for the weeks ahead.
We also want to share a few practical reminders that have guided our family through many Lents:
- Fasting is personal: focus on your own practice rather than comparing or judging others’ choices.
- Fasting should change how you speak and act. The goal is spiritual growth—kindness, compassion, and love are essential parts of the fast.
Prayer and almsgiving during Great Lent
Prayer and almsgiving are as central to Great Lent as fasting. If you are new to prayer, many resources are available online and from your parish. For further guidance, reach out to your priest or spiritual advisor.
Regarding almsgiving, we encourage supporting causes meaningful to you. Whether your gift is financial, a donation of time, or sharing a talent, every contribution matters. Acts of generosity, however small, help strengthen community and spread compassion.
Wishing you a blessed Lenten season. Kali Sarakosti!
With love,
Helen & Billie
